Comparing Nutrients in 14 ounces Cookies, shortbread, reduced fat VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Cookies, shortbread, reduced fat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	61.7% 1790kcal	63% 1826kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.6g	92% 89.5g	97g per day for Men 19-50 years
Saturated Fat	58.2% 18.6g	249% 79.8g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	187% 243g	130g per day for Men 19-50 years
Sugars	119% 86g	247% 179g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.64% 1.2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 83.3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	38% 21.3g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.2% 13mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 321μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64.6% 9.7mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	148% 12mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.4% 262mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	1.23% 45.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, shortbread, reduced fat vs Cookies, coconut macaroon:

• Cookies, shortbread, reduced fat have 17.7 times more Vitamin B1, 5.2 times more Vitamin B2, 14.9 times more Vitamin B3, 27 times more Vitamin B9, 12.8 times more Vitamin E and 3.2 times more Vitamin K than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.4 times more Vitamin B6 than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, shortbread, reduced fat vs Cookies, coconut macaroon:

• Cookies, shortbread, reduced fat have 2.6 times more Calcium, 3.6 times more Iron and 2.4 times more Sodium than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 3 times more Copper, 2.1 times more Magnesium, 1.4 times more Potassium and 1.5 times more Zinc than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Cookies, coconut macaroon have similar amounts of Phosphorus and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, shortbread, reduced fat have 3.5 times more Omega 3, 7 times more Omega 6, 1.2 times more Carbohydrate and 1.8 times more Protein than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.6 times more Fat, 4.3 times more Saturated Fat, 2.1 times more Sugars and 3.9 times more Fiber than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Cookies, coconut macaroon have similar amounts of Energy per 14 oz.
• Both Cookies, shortbread, reduced fat as well as Cookies, coconut macaroon have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.